The workout
Women: 3 RFT: 1000 m Row, 50 Burpees, 50 Box Jumps 51 cm, 800 m Run
How Small works
Small is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Small is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good Small time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 33:00 | up to 36:20 |
| Advanced | up to 39:00 | up to 42:55 |
| Intermediate | up to 46:00 | up to 50:35 |
| Beginner | up to 55:00 | up to 1:00:30 |
| Novice | over 55:00 | over 1:00:30 |
Tips for Small
A long workout. Start slower than feels right and break high-rep movements into small, even sets from the very beginning. Staying hydrated and breathing steadily pay off here.
How to scale Small
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Row: Shorter distance; Lower stroke rate
- Burpee: No jump at the top; Step your feet back and forward one at a time
- Box Jump: Lower box; Box Step-up
- Run: Shorter distance; Walk-run intervals